Running the Irish Life Dublin Marathon

Poor nutrition can negatively impact performance on the day. Understanding that nutrition is foundational for a successful marathon.

Nutrition planning should start many weeks in advance of the event. Find out what electrolyte drinks or gels will be handed out. Figure out what works for you, by using this nutrition well in advance. This will ensure you can tolerate these products, and never experiment with new nutrition on the day of the event, to avoid gastrointestinal stress.

TRAINING FOR PERFORMANCE

It is important to consume a nutrient rich balanced diet during marathon training, to ensure you are fuelling properly, repairing, building muscle and recovering from the long runs.

A balanced diet for healthy runners will consist of carbohydrates, lean proteins, healthy fats, fruit and vegetables to support your immunity and optimal recovery.

Carbohydrate

Carbohydrates will be your main source of fuel for your longer run. During the weeks ahead, choose nutrient rich complex carbohydrates such as oats, potatoes, brown rice, whole wheat breads, pasta, fruits and vegetables. On your long run day, the body uses up carbohydrates from recent meals consumed and then switches to glycogen stores. The glycogen stores are utilised around 60 minutes plus, this is why carbohydrate intake is recommended. The day of your long run, target 30grams to 60 grams of carbohydrate per hour, this will help delay fatigue and increase endurance.

Protein

Runners need to replace protein used during training to help repair muscle fibre breakdown and become resilient for long distant running. Consume between 1.2grams to 1.4grams per kg/body weight. Consume protein rich foods suitable to your dietary requirements, such as poultry, fish, dairy, eggs, lentils, soy products, nuts and seeds.

Hydration

Proper hydration is essential for performance. Dehydration due to sweat loss can lead to fatigue and muscle cramps. During your training run, try carrying a water bottle or wear a hydration vest. You may want to consider an electrolyte; this may be dependent on your sweat rate and outside temperature. The best guide to keeping yourself hydrated is to drink to thirst.

Olivia Keenan is a member of the Irish Life Dublin Marathon Runners’ Support Squad, helping you to harness the power of support to achieve your goals. The Squad is led by Olympians Catherina McKiernan and Mick Clohisey who have developed training plans for all races in the series and the marathon using their vast expertise and knowledge. They are joined by Sports Performance Psychologist Jessie Barr and physiotherapist Mark Kenneally. To find out more follow the Irish Life Dublin Marathon social media channels.

Olivia Keenan - Performance Nutritionist